Pancake vs Guacamole: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Guacamole is generally healthier
Guacamole comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (150 vs 227), more fiber (5g vs 0.9g), less sugar (1g vs 6.5g), less sodium (375mg vs 440mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Guacamole
150 kcal
More Protein
Pancake
6.4g
More Fiber
Guacamole
5g
Less Sugar
Guacamole
1g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pancake
Guacamole
Diet Compatibility
Pancake
Guacamole
When to Choose Pancake
- ✓Higher in protein (6.4g vs 2g)
Common Uses
When to Choose Guacamole
- ✓Lower in calories (150 vs 227)
- ✓More fiber (5g vs 0.9g)
- ✓Lower in carbs (9g vs 28g)
- ✓Less sugar (1g vs 6.5g)
- ✓Lower sodium (375mg vs 440mg)
Common Uses
Pancake vs Guacamole: Nutritional Analysis
Pancake is more calorie-dense at 227 calories per 100g compared to 150 for Guacamole, a difference of 77 calories. On the protein front, Pancake delivers more with 6.4g per 100g versus 2g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Pancake and Guacamole tell different nutritional stories. Pancake provides 28g of carbohydrates, 10g of fat, and 0.9g of fiber per 100g, while Guacamole contains 9g carbs, 13g fat, and 5g fiber. The higher fiber content in Guacamole supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Pancake contains 6.5g while Guacamole has 1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Guacamole is the lower-calorie choice at 150 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pancake provides more protein (6.4g/100g), supporting muscle repair and growth.
- For sustained energy: Guacamole offers more fiber (5g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Pancake or Guacamole?
Pancake has more calories with 227 kcal per 100g, compared to Guacamole with 150 kcal. That's a difference of 77 calories per 100g serving.
Is Pancake healthier than Guacamole?
Based on our nutritional analysis, Guacamole is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Guacamole has 150 calories, 2g protein, and 5g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Pancake and Guacamole?
Pancake has more protein with 6.4g per 100g, compared to Guacamole with 2g. Pancake provides 4.4g more protein per 100g serving.
Which is better for weight loss, Pancake or Guacamole?
For weight loss, Guacamole is the better choice with only 150 calories per 100g compared to 227 calories in Pancake. Guacamole also offers 5g of fiber per 100g, which helps you feel fuller longer.
Does Pancake or Guacamole have fewer carbs?
Guacamole has fewer carbs with 9g per 100g, compared to Pancake with 28g. If you're following a low-carb diet, Guacamole is the better option with 19.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.